Category: Competition

*CVCF Future Growth…Help Us Out HERE WOD: 1) 5 sets of: 25-50ft Handstand Walk 3-5 Strict Handstand Push-ups 3-5 Kipping Handstand Push-ups Rest 90-120 seconds between sets. The goal stimulus is to perform this as a complex. Walk to the wall and go directly into the HSPU’s. 2) 4 sets of: 8 Close Grip Bench Press + 30 second Ring Dip Support Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Every 3:00 x 5 sets: 3 Squat Cleans + 3 Thrusters + 3 Push Jerk Build as heavy as deemed fit. 4) 40 minute EMOTM: 1 – 150-200m Run 2 – 7 Single Arm Dumbbell Snatch 50/35 + 7 Single Arm Overhead Squats 50/35 3 – 10-20 Calories C2 Bike @ Damper 1 4 – 5-10 Devils Press 50/35 For Station 2, alternate arms from round to round. Pick output you can maintain…

*CVCF Future Growth…Help Us Out HERE WOD: Session A: 1) Strict Muscle-up: 10 sets of 1-3 Reps Rep count should be dictated by what you can perform unbroken. Rest 90-120 seconds between sets. 2) Kroc Row: 3 sets of 20/side Rest 2-3 minutes between sets. Heavy as possible. 3) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Shoulder-to-Overhead 115/75 9 Chest-to-bar Pull-ups Scale as needed. 4) Wide Grip Lat Pull Down: 100 Reps Pick a weight you can perform 50 reps or so to start and then break-up as needed. Perform these completely strict. Session B: 1) 5 sets of: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Rest 2-3 minutes between sets. Build to a heavy complex for the day. 2) 5 sets of: 2 Clean Pulls + 1 Clean + 1 Hang Clean + 1 Jerk Rest 2-3 minutes between sets. Build to a…

WOD: Session A: 1) Assault Bike – 10 sets of: 1 minute Wattage @ 100% Bodyweight 1 minute Wattage @ 150% Bodyweight 1 minute Wattage @ 200% Bodyweight This piece is 30 minutes straight through. Scale as needed for desired intensity/ability. Session B: 1) 5 sets of: 1 Pause Front Squat + 1 Front Squat + 1 Pause Front Squat + 1 Front Squat Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats. 2) 5 sets of: 1 Pause Back Squat + 1 Back Squat + 1 Pause Back Squat + 1 Back Squat Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats. 3) 9-15-21 – AQAP: Squat Cleans 135/95 Bar Facing Burpees Scale as needed. 4) Glute Ham Raise: 5 sets of 5…

WOD: 1) AQAP: 21-15-9 Overhead Squats 95/65 21-15-9 Shoulder-to-Overhead 95/65 Directly Into 21-15-9 Overhead Squats 155/105 50ft Handstand Walk Scale as needed. 2) 3 rounds AQAP: 21 Alternating Dumbbell Snatch 50/35 18 Thrusters 95/65 15 Chest-to-bar Pull-ups 12 Burpee Box Jump Overs 24/20 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Paying tribute to a great dude today.

WOD: 1) “Open 19.2” – 8 minute AMRAP: 25 Toes-to-bar 50 Double-unders 15 Squat Cleans 135/85 25 Toes-to-bar 50 Double-unders 13 Squat Cleans 185/115 If you get through this in 8 minutes then an additional 4 minutes is added to the clock. This continues for a total of 5 rounds of the 25/50/Squat Clean. The Squat Cleans go 11 @ 225/145, 9 @ 275/175, 7 @ 315/205. Earning up to 20 minutes worth of workout time. 2) 7 minute AMRAP: Burpee Muscle-ups Scale as needed. 3) Split Jerk: 7 sets of 3 @ Moderate Load Warm-up as needed. Rest 2-3 minutes between sets. Don’t max out, work with moderate to moderately heavy load, and keep your lifts clean and crisp. 4) Back Rack Reverse Lunge: 5 sets of 4/side Rest 2-3 minutes between sets. Alternate legs each rep. Build to a heavy set for the day. 5) Belt…